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WEEK 8 RUN-WALK ACROSS AMERICA 2017 STARTS TOMORROW
Segment 18: Kadoka SD to Oacoma SD Segment 19: Oacoma SD to Mitchell SD Segment 20: Mitchell SD to Sioux Falls SD This is the second week spent crossing South Dakota. According to a Wikipedia entry the state can roughly be divided into three regions: Black Hills, western, and eastern. Geographically the eastern and western regions are defined by the Missouri River, which acts as a boundary dividing them. The Black Hills, traversed last week, is sufficiently distinct from the rest of western South Dakota that it can be considered separately from it. Take a look at the ACROSS AMERICA IN PHOTOS page for pictures that demonstrate these areas in the state. The route takes you west to east, through vast grasslands to Oacoma, on to Mitchell after crossing the Mighty Missouri River, then to Sioux Falls. According to the USDA Forest Service website, the topography of the federal grassland, Fort Pierre National Grassland, includes flat to gently rolling hills with intermittent medium- to large-sized ponds. These ponds provide water for wildlife and livestock and serve as important habitats for waterfowl and popular fisheries. The grasslands vegetation shelters many wildlife species and native and migrating birds. Nature lovers will have a field day (pun intended) or two as the road takes them to the largest city in SD. The Nature Conservancy has a wonderful page about the grasslands, which are considered an endangered habitat, and on it links to other stories about efforts that are being made to preserve plant and animal life. The city of Sioux Falls, is located on the very eastern edge of the state of South Dakota, less than 20 miles from the Minnesota state border. It’s made famous by the cascading of the Big Sioux River over rock formations created by conditions resulting from the ice ages, according to a Wikipedia entry. The area has been sacred ground to many native peoples for centuries and is the site of burial grounds. As you reflect on the importance of the lands you have traveled though to past inhabitants as well as modern wildlife, less solemnly you can acknowledge the very physical importance to you of having passed the west-east midway point of the trip at midweek… YAY! If you are using this virtual journey as a teaching or learning tool, this week’s segment provide a perfect setting to discuss the “prairie biome”. There are online learning modules that you can check out yourself; just search these words. The images of the grasslands are often stunningly beautiful; the scenery would be so much more enjoyable on a real run or walk as the route is relatively flat. I hope I eventually can experience the prairie in person. RUN HAPPY! Check out the ACROSS AMERICA IN PHOTOS page for images. https://en.wikipedia.org/wiki/Geography_of_South_Dakota https://www.fs.fed.us/grasslands/aboutus/index.shtmlwww.fs.fed.us/grasslands/aboutus/index.shtml http://www.nature.org/ourinitiatives/regions/northamerica/unitedstates/minnesota/explore/grasslands-minnesota-north-south-dakota.xml https://en.wikipedia.org/wiki/Prairie https://en.wikipedia.org/wiki/Sioux_Falls,_South_Dakota
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WE’VE LEARNED THAT ADEQUATE SLEEP IS NECESSARY FOR RECOVERY FROM TOUGH WORKOUTS OF A TRAINING PROGRAM. AND THAT A HEFTY PRE-SLEEP PROTEIN DOSE can help build muscle and boost the total dietary protein to increase lean muscle. Sleep can be elusive, however. Mental and physical tensions accumulated over the length of a busy day and carried over from previous days and weeks can interfere with our best efforts to slip into a peaceful slumber.
Proponents of yoga tells us it can help us ease muscle tension and possibly speed the process of entering into sleep. So says Amy Schilinger, in an article for SHAPE magazine “7 Yoga Stretches to Help You Fall Asleep Fast.” In it she provides insights from Sarah Levy, a yoga instructor who says, “Stretching not only relaxes you, it also keeps your muscles flexible so you’re less likely to experience discomfort during everyday activities”. The prescribed stretches, that include standing forward, lizard pose, up the wall, seated forward fold, happy baby, figure four, and corpse pose, seem to be technically do-able (no pretzel folding of limbs) and worth trying. Performing them nightly could potentially erase each day’s stiffness and allow a fresh start on the next new day. If you have difficulty obtaining a full and restful night’s sleep, you may wish to scroll through the article. RUN HAPPY! http://www.shape.com/fitness/workouts/7-yoga-stretches-help-you-fall-asleep-fast PART II OF A TWO PART SERIES: DIETS AND BODY COMPOSITION
THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION ISSUED A POSITION paper on this topic in June 2017. The ISSN says it “bases the following position stand on a critical analysis of the literature regarding the effects of diet types (macronutrient composition; eating styles) and their influence on body composition”. The major diet “archetypes” analyzed by the ISSN include:
The complete list of conclusions can be found in the linked article. The Earned Runs summary of the position is as follows: The desired change in body composition (BC) for ATHLETES is tied to fundamental health parameters, that is, for ALL PEOPLE a higher proportion of lean muscle “reduces the risk of developing metabolic syndrome, bone loss, and multiple complications of sarcopenia” (abnormally decreased muscle mass). Thus, this lengthy discussion is about the effectiveness of various diets to increase lean muscle mass, mostly at the expense of fat mass (replace fat with muscle). In order to identify whether change has occurred, methods are needed to measure BC. Which one is best? The ISSN says each of the methods investigated, whether simple/inexpensive like measuring skinfold thickness, or complicated/expensive like Magnetic Resonance Imaging (MRI), has “strengths and limitations”. It would seem best to CHOOSE ONE and continue to use it to measure progress. [Popular diets often use body measurements to show improvements] Which diet is best? This group of nutrition experts found that MANY types of diets and eating styles can be used effectively to induce these improvements in body composition (BC), with the following cautions:
What advice is given to help athletes experience LONG TERM success? The best way to persevere over the long haul is to adopt a diet plan that fits individual needs and allows compliance. Discussion: ARE YOU DISAPPOINTED? The position paper did not identify a specific magic formula that would help replace fat with muscle in every person. The most important bit of ISSN guidance? The position paper repeatedly stressed that athletes (and all people interested in achieving optimum health) should take care NOT TO LOSE MUSCLE when training hard, or when decreasing calories to lose fat especially if training hard. Adding protein seems to be the easiest way to avoid muscle loss. The GOOD news is that we can choose the kind of plan that seems to work best for us. If one doesn’t show results, move on and experiment with others. The conflicting advice of various trainers, coaches, and nutrition gurus shouldn’t be confusing now. This scientific review of the research shows us that different plans work for different athletes. The ‘secret sauce’ of any diet + training recipe is to keep protein levels sufficiently high to allow the REPAIR of muscle damaged in workouts plus the BUILDING of new muscle for stronger running. If you’re interested in increasing dietary protein content, go back and read last week’s July 7, 2017 SCIENCE FRIDAY blog post, Part I of this two part series. If not an athlete, you may want to make some changes to insure overall good health. RUN HAPPY! “International Society of Sports Nutrition Position Stand: Diets and Body Composition” https://www.ncbi.nlm.nih.gov/pubmed/28630601 IT CAN BE A CHALLENGE TO WORK IN TRAINING RUNS WHILE ON VACATION. Is the converse true? Is it hard to work in a vacation around a destination race? It’s something you may wish to try, according to Emily Polacheck’s article “Why You Should Plan a Run-cation (And Travel Tips for Runners)” for Competitor.com.
Chiefly, this kind of get-away allows the traveler to experience a place from an entirely different perspective, she says. You pack differently, see different sites, and feel differently afterward (better, she suggests). To help readers she has 5 tips to make the experience a success. A run-cation doesn’t need to be centered on a well-known race event. It could be a camp or retreat, or a custom-designed visit that doesn’t involve competition. It can be arranged as a solo or group experience. Any location might be investigated for the presence of running/cycling paths or roads that can permit the seeing-of-sights. Big famous destination races may fill up quickly once registration opens months before they’re run and thus necessitate careful advance vacation planning. These races determine the dates of your visit and dictate a rigorous training schedule. However, fantastic or simple destinations you dearly wish to visit can accommodate your dreams ANYTIME if you run your own race or plan to run or walk renowned courses outside of the formal competition. Earned Runs bibs are perfect for RUNCATIONS! Request them if you haven’t already. RUN HAPPY! http://running.competitor.com/2017/01/features/go-runcation-travel-tips-runners_160913 NEW 'OH THE PLACES YOU’LL GO!' PAGE RESOURCE, GreatRuns.com
A recent ACTIVE.com article featured an item, “The Best 100 Runs in America’s Cities”, which presented information in a slideshow on 2 ‘iconic’ running routes for each of 50 cities. The article attributed the work to GreatRuns.com, the source of the list, and provided links to the FULL REPORT and to a description of methodology. On the GR webpage that lists the cities, clicking on the city name will take readers to another page with ALL the running routes in that particular location. BONUS: Great Runs.com allows readers to DOWNLOAD an Excel spreadsheet (click on this link or use the URL below) of this top 100 list. WHAT’S ICONIC? Great Runs provides this explanation for how a route qualified for inclusion as ‘iconic’. “It is centrally located, usually near downtown/city center, is especially interesting, scenic, or beautiful, and epitomizes the city in some way.” A word of caution. The description indicates whether these city paths and routes are well lighted for running, walking, and biking at night. Visitors not familiar with neighborhoods and parks should use caution however, for reasons of personal safety. Seek advice about running in low-light times of the day and night from residents who are familiar with the area. NEW RESOURCE. The ACTIVE.com slideshow revealed GreatRuns.com to be a potentially valuable new resource for runners and walkers. It can provide information about and pictures of one or more running routes in the larger cities of North America, South/Central America, Europe, Asia Pacific, Middle East and Africa. The names are arranged alphabetically for easy searching. This list contains MORE AMERICAN ROUTES than the 100 featured in the ACTIVE.com article, plus all the international runs. To learn HOW TO USE the GreatRuns.com website, there’s a helpful demonstration. Thanks GreatRuns.com! The link to this company can now be found on the OH THE PLACES YOU’LL GO page. RUN HAPPY! http://www.active.com/running/articles/the-100-best-running-routes-in-the-u-s http://greatruns.com/100-best-runs-in-americas-cities/ http://greatruns.com http://greatruns.com/how-to-use-great-runs/ AIM FOR SUCCESS
The article, “5 Things the Most Successful Runners Do Every Day” by Jason Fitzgerald for Competitor.com supports what Earned Runs promotes for all runners. Fitzgerald defines successful runners as those who “have it all together; they’re always healthy, running well and enjoying every moment of their training”. What this means to me is that a runner, walker, cyclist, or fitness enthusiast is physically comfortable during workouts and without injury, emotionally confident and satisfied with his or her progress, and mentally challenged by a reasonable but exciting goal. The author says successful runners: 1. Remain consistent and keep a detailed log 2. Warm up dynamically 3. Keep easy days easy 4. Take care to recover 5. Strength train after every run 1. Keeping a log: it’s difficult to identify progress without tracking workouts. A convenient way to strive to improve, remain consistent in your efforts, AND track your work is to use a TRAINING PLAN as a log. The purpose of a training program is to prepare for a future effort or event, usually 8-16 weeks from the plan's start. At the beginning of the plan the trainee is not physically or mentally capable of that effort. The plan is designed to safely increase the duration and speed of workouts and provide a variety of methods by which this can be accomplished. If you don't wish to keep a separate log let the training plan perform log duty as well. Keep notes about each training session on the paper copy. Whether short or long, record some notations after each session. 2-5. Maintaining workouts at effort levels that do not exceed a runner's current physical capability is the purpose of following a plan. In addition to training intelligently, warming up properly, allowing yourself rest and recovery, and building strength are plan tactics by which an injury prevention strategy is implemented. Runs are much more comfortable and enjoyable without soreness, stiffness, or worry that a nagging pain will become a sidelining problem. This is a short and sweet article. Fitzgerald has given us concentrated advice and encouragement that we can use to become successful runners too. RUN HAPPY! NOTE: Fitzgerald doesn't mention running in a group. There will be more on this topic later in the month. Image: information available on Wikipedia https://en.wikipedia.org/wiki/Man_Controlling_Trade http://running.competitor.com/2017/06/training/5-things-successful-runners-every-day_165646 BOOTY BANDS: A RESISTANCE BAND WORKOUT TO TAKE ANYWHERE. Mike Donavanik performs an entire lower body workout in a video presented by SHAPE.com that utilizes small resistance bands. The amazing benefit of these little exercise boosters is that you can use them at home in an apartment, a hotel, at work, or in a fitness center, when you don’t have access to favorite equipment.
It’s worth buying some and becoming familiar with a few exercises like these, so you are able to efficiently workout wherever you are. I store them in a small zip-lock bag with a slip of paper on which my routine is written. I use them at least 3 times per week to stave off knee problems, to which I am prone. Anyone who sits a good part of the day is likely to have weak glutes and these issues. Many days I break my entire 6-part routine into two sessions; 2-3 exercises performed in the morning and then 2-3 in the evening, each done while watching TV, catching up on news or a favorite show. Give “booty bands” a try; check out “The Booty Bands Workout That Targets Your Butt, Hips, and Thighs” article and video.! The small resistance bad set I use is on the GEAR LOVE page. RUN HAPPY! http://www.shape.com/fitness/videos/booty-bands-butt-hips-and-thighs-workout WEEK 7 RUN-WALK ACROSS AMERICA 2017 STARTS TOMORROW
Segment 15 Gillette WY to Sundance WY Segment 16: Sundance WY to Rapids City SD Segment 17: Rapid City SD to Kadoka SD This week’s run takes runners near more spectacular sites, for which the Great West and High Plains areas of the United States are well known. One of the most recognizable natural geologic features of this region is the Devils Tower National Monument, in the Bear Lodge Mountains near Sundance in Crook County WY. In 1906 it was named by President Theodore Roosevelt as the first national monument. If you have seen the 1977 Steven Spielburg movie “Close Encounters of the Third Kind” you will remember it as the structure some characters were obsessed with, and the place where the giant alien space ship had parked itself. Apparently the 1200+ ft, solitary, pillar-like granite formation came into being as the softer surrounding land was eroded over millions of years. “One legend has it that a giant bear clawed the grooves into the mountainside while chasing several young Indian maidens”. The rolling prairie of the Black Hills area of Wyoming surrounds this tower, which is held sacred by several Native American tribes of the northern plains (they call it “Bear Lodge” ). The National Park Service promotes this site as an ideal location for Night Sky Viewing: “Half the Park is After Dark, At The Bear’s Lodge”. Sundance WY gave its name to the Sundance Kid, who was jailed there for a while. From eastern Wyoming the route enters South Dakota and skirts the northern edge of the South Dakota part of the Black Hills (a mountain range and a forest). The ponderosa pines covering the hillsides are so dark and light-absorbing that it is said they look “black”. After leaving Rapid City the route heads east, just north of the Badlands National Park to Kadoka, a place literally known as a “hole in the wall” (the Lakota Sioux tribe named it). This area of South Dakota is chock-full of sights, the most famous of which are the Mt. Rushmore, and the Crazy Horse National Memorials. Although the more western national parks often get a lot of attention, I think this region is one of the most interesting to explore, not only for the beauty of its physical features but it’s history. In the southern part of the Black Hills, far from our route in Custer State Park, there’s an annual Buffalo Roundup held in late September that would be a truly awesome experience. Enjoy this part of the trip, the Rocky Mountains have been left behind and the High Plains sub-region of the Great Plains stretches out before you. RUN HAPPY! NOTE: The Weeks 7-8 Segment map PowerPoint PDF can be downloaded here; all are on the RESOURCES page. https://www.nps.gov/deto/index.htm https://en.wikipedia.org/wiki/Black_Hills http://www.blackhillsbadlands.com/parks-monuments/mount-rushmore-national-memorial http://www.blackhillsbadlands.com/parks-monuments/devils-tower-national-monument https://gfp.sd.gov/state-parks/directory/custer/events/buffalo-roundup/ https://en.wikipedia.org/wiki/High_Plains_(United_States) “20 FOODS THAT DEFINE MUSCLES” by Carlo Filippone for Active.com is a bit of a surprise. The article bills the author as a “highly decorated body builder and International Federation of Bodybuilding and Fitness Champ”. It describes him further as a chef and restauranteur, with the “culinary inspiration” of maintaining a healthy body behind his creations.
The list of foods this successful body sculptor recommends to readers to help build, define, and tone is mostly populated by non-meat items that are not necessarily high in quality protein! Yes, he definitely includes items that contain milk proteins, as well as beef, salmon, tofu, and seeds and nuts. But his list is heavy on other healthy food items. We just learned yesterday (July 7, 2017) from the International Society of Sports Nutrition that dietary protein and resistance training are separate but complementary components of a muscle building program in sports. That diet articles can lead to confusion is exemplified in these two items (yesterday's scientific position stand and today's fitness item). Perhaps the distinction that should be made is that this chef's recommendations relate to defining muscle and not strictly to building it. Changes in body composition, brought about by dietary means other than high protein dosing may be more likely to translate into changes in appearance than strength and muscle building. Next week's SCIENCE FRIDAY post will take a look at the scientific community's stand on body composition and diets. The effect of anti-inflammatory anti-oxidants, that are present in colorful fruits and vegetables and nutritious seeds on these process has yet to be fully characterized scientifically. But it may be important, so listen up, and check out the items “The Muscle Chef” would put in your grocery basket based on his success in this area over the years. The slideshow article reveals all. Here’s a partial list: Quinoa Bananas Grapefruit Spinach (Popeye’s favorite) Broccoli Really, broccoli! Take a peek for yourself. This may be good news for strength building athletes who can't imagine enjoying a meal devoid of a rainbow of plant-based foods. Research has shown that dietary anti-oxidants allow certain bone-building cells to thrive and survive and strengthen those structures. Perhaps there will be evidence it's the same in muscle. RUN HAPPY! http://www.active.com/nutrition/articles/20-foods-that-define-muscles?cmp=18N-PB2000-S20-T9-insider-AR2&eps=title_207035 PART I OF TWO PART SERIES ON NUTRITION IN SPORT. The International Society of Sports Nutrition (ISSN) issued a position paper outlining its stand on protein and exercise. It states the ISSN “provides an objective and critical review related to the intake of protein for healthy, exercising individuals. Based on the current available literature, the position of the Society is as follows:” (see the full article for details).
The full article is dense with information, and for those interested in this topic makes for fascinating reading. The Earned Runs interpretation below, attempts to give you the ‘meat’ of the scientific message:
60kg (~132 pounds) = 84-120-180g total protein/ day By this scientific advice it seems that the most effective strategy for building muscle during hard training, in which muscle is purposely damaged and repaired is to 1) increase protein intake according to demand (by bodyweight and intensity of training), 2) deliver it to the tissues at regular intervals during the day, 3) spike the process at night by adding a pre-sleep meal. To ensure that the variety and type of essential building blocks needed to make and repair muscle are present in protein sources ingested at each dose/meal the 4) sources should be whole foods when possible. 5) Supplements may be required to obtain the required high quality protein doses and keep calorie intake reasonable. Practical Considerations The nutrition prescription of the ISSN translates into a large amount of protein to ingest daily. A fair amount of effort is required to get dosage and quality just right AND to have it available in portable or convenient form. From personal experience and in talking to a few others trying to boost intake of high quality protein each day, anecdotally some patterns seem to emerge in the implementation of this advice. Certain go-to items tend to be repeated daily in a high-quality-pro menu: Greek yogurt, cottage cheese, eggs, lower-fat cheeses, cooked chicken breast, and canned fish. Burger patties separated from fast food sandwiches help with on-the–hoof lunches. Advance planning and DIY work can allow the regular inclusion of beans and other plant protein sources although the quality may not be as high found in animal sources. As far as supplements go, a daily high protein drink containing easily digestible whey and/or casein based proteins might find its way into the mix. Protein bars can work if the calories won’t bust a weight-maintenance budget. Nut butters are frequently hailed as great protein sources, but the ratio of protein-to-calories is rather low and the accompanying fat make them higher calorie treats rather than dietary staples. Although the total day’s intake may represent a variety of sources, weekday-after-weekday it becomes easiest to repeat the go-to foods. The weekends provide opportunities for expanding food selections. Consider making some dietary changes to increase protein intake if you are performing strength work most days of the week in addition to aerobic sessions. If a training plan is designed to prepare you for a race or event for which you are not currently capable of handling, you may benefit from having the necessary nutrients to repair and maintain the muscles you are exercising. Another reason to adopt a high protein diet might to change body composition, the topic of next week's SCIENCE FRIDAy post, Part II in this Series on NUTRITION IN SPORT. RUN HAPPY! https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 *Foods high in leucine: https://www.healthaliciousness.com/articles/high-leucine-foods.php SUMMER CHALLENGE III: Fastest 5k or “Summer-full-of-fun-5K’s”. HOW IS YOUR 5K TRAINING OR RACING GOING? Is the training plan you’ve chosen providing a needed break from the heavy-duty workouts required to prepare for a marathon or half marathon? Or if you’re participating in fun weekend 5K’s frequently, instead of scheduling speed sessions, are you feeling refreshed in mind and spirit? To increase the enjoyment of your ‘vacation’ from hard training, or to decrease the number of days spent running each week, consider cross-training with an activity that can be performed outdoors. Like aqua-jogging or biking, two of the three sports recommended in the article, “Why Runners Should Embrace Cross-Training” by Caitlin Chock for Competitor.com. She explains why cross-training is not just a strategy for recovering from an injury, but a wear-and-tear-saving practice employed by elite athletes in fine form and good health who wish to avoid injury. Elliptical work is the third recommended cross-training activity. It’s usually an indoor session, unless you have access to an ElliptiGo. Chock reports that elite runners, Meb Kefleghizi and Lauren Fleshman “have been vocal about how their cross-trainer of choice, the ElliptiGo, enables them to remain healthy and ‘make-up for’ some of the land miles their competitors are doing.” AQUA JOGGING can allow runners to spend time in outdoor pools with the family, while incorporating a cross-training effort. The use of an aqua-jogging belt helps with staying upright and maintaining good in-water form. BIKING/CYCLING can be performed with high intensity on a stationary bike, as suggested in the article. Or it can be experienced on a real bicycle, as a relaxing activity alone or with others, later in the day after an early, harder running session. Whichever activity, in the summertime, try to enjoy it and do so outdoors. Make summer a season to escape the usual pressures of the remainder of the year, when of necessity we spend more time indoors. RUN HAPPY! SAVE THIS ARTICLE FOR LATER REFERENCE; IT’S “CHOCK” FULL OF HELPFUL INFORMATION! http://running.competitor.com/2014/08/training/runners-embrace-cross-training_111997 SUMMER CHALLENGE REPORT CARD!
We’re now about one third deep into summer (Memorial Day to Labor Day). The July 4th holiday seems as good a point as any to assess progress on Summer Challenges I, II, and III. Challenge IV Walkers Series Sweep started July 1; too early for a progress report. How are you doing so far? Have you used your bibs to track your efforts? Kept a separate log? My report card: I: Streak running – A (tracked on Earned Runs bib #2) I’ve run every day including travel days! II: Across America – B (tracked on Earned Runs bib #3) The mileage for each week has been accomplished with a combination of running (most miles) and walking (to make up the difference I take evening walks). However, the last full week of 32 miles has been a challenge. There are 5 miles more to complete in Week 4 before going to Week 5. I hope to make it up this week. III: Fastest 5k or 'Summer-of-fun' 5ks- B (tracked on personal log and Earned Runs bib #2) Every workout has been completed, but not always as intended. Hot and humid days I introduce walk breaks as needed. My intervals are performed on hills, so sometimes the last one isn’t finished…too tired. My test 5k was OK, not terrific. I know I can do better. Only 27 days until the RACE! There’s still time to get back on your schedule if you fell off. I: If you busted a streak by missing a day, start over. There are more days ahead than days behind you this summer. II: Hop on the ‘ACROSS AMERICA’ route now. Some of the best scenery is yet to come. There’s so much to learn about the country that if you missed the West, you can cover it next year. III: Set a new “fastest 5k” race date later in the summer or in mid-September if you stopped training. Officially the season isn’t over until autumnal equinox on September 22. Use an Earned runs bib and design your own race or find an organized event. SUMMER CHALLENGE IV: started 5 days ago, July 1. It’s not too late to get a 30 minutes high intensity interval walk (or run) under your belt on 4 of the next 7 days. Simply reset/reconfigure your 7-day week, Wednesday to Wednesday, if you start TODAY! Don’t give up on yourself; there’s time to accomplish a SUMMER CHALLENGE IN 2017. RUN HAPPY! See the RESOURCES page for materials. JOIN THE 4TH OF JULY FUN RUNNING/WALKING IN A RACE THIS HOLIDAY
Like Thanksgiving Day Turkey Trot races, U.S. Independence Day races are becoming more numerous and attracting more participants. Last year the number of participant finishers and races increased by 13% and 18% respectively, over the previous year. According to an industry report from RunningUSA.com the record setting growth brings this holiday in second place, behind the long November weekend celebration, as the most popular. “The most successful events, not just races, are those which bring together family and friends to celebrate,” says the CEO of Running USA. “The Fourth of July is a perfect example of this and shows the power of putting on a race can have on communities, adding an extra layer of cohesiveness and celebration”. Want to find an organized race near you? Check the websites of local running specialty stores. They will often list event that are nearby and several hours away as a service to organizers and customers. Can’t find one? Use Earned Runs BIBS and design a custom race for your gathering, or schedule a solo run. It’s too late to receive them for this 4th of July, of course. But this situation is an example of why it’s best to REQUEST them every year as early as possible, for use in fun events that pop up unexpectedly. The bibs can be decorated and may serve as ‘awards’ for each participant’s effort. RUN HAPPY! http://www.runningusa.org/fourthofjuly WEEK 6 RUN-WALK ACROSS AMERICA 2017 STARTS TOMORROW
Segment 13: Lovell WY to Sheridan WY Segment 14: Sheridan WY to Gillette WY After last week’s huge mileage commitment (3.2-32 miles depending on scale) and because of the upcoming 4th of July holiday, this week there are only 2 segments to cover running and walking. Both segments virtually take runners near parts of the National Park System, through the Bighorn National Forest and near the Bighorn Canyon National Recreation Area to Sheridan WY, and the Little Bighorn Battlefield National Monument. Bighorn Canyon National Recreation Area “was established by an act of Congress on October 15, 1966, following the construction of the Yellowtail Dam” (named after a famous Crow tribe chairman, Robert Yellowtail). The dam “harnessed the waters of the Bighorn River and turned this variable stream” into Bighorn Lake. The magnificent 71 mile lake extends through Wyoming and Montana, “55 miles of which are held within spectacular Bighorn Canyon”. About 70 miles to the north of Sheridan WY, in southeastern Montana, is the site of the Battle of the Little Bighorn, near the river of the same name. The battlefield monument memorializes the site of the famous event, sometimes referred to as “Custer’s Last Stand”, which took place on June 25-26, 1876. A small force led by Lt. Col. George Armstrong Custer attacked but was overcome by a much larger force of several to many thousands of Sioux, Arapahoe, and Northern Cheyenne who had not been expecting this action. The warriors were led by Chief Crazy Horse and inspired by Chief Sitting Bull. There was a counterattack by the warriors on the nearby U.S. 7th Cavalry Regiment consisting of a few hundred military, camped about 4 miles away. Although there were soldier survivors of this battle, none of Custer’s group lived to tell the story of the day’s happening. The National Monument was originally named “Custer Battlefield”, but in December 1991 President George H.W. Bush renamed it to be representative of all those who were in the battle, including Native Americans and the 7th Cavalry. The above information was gleaned from several sources, provided below. The Smithsonian Magazine article describes the course of events that day from the Native American perspective. The article indicates that the 1874 discovery of gold by Custer and his men in the Black Hills area of what was to become South Dakota, then recognized as belonging to the Sioux nation, prompted the dispatch of federal troops to “force the Sioux into reservations and pacify the Great Plains”. Never having been through this area where the Great Sioux Wars were fought, the description given here comes only from my reading. Since these lands were set aside to remember a deadly and turbulent time in American history for Native Americans, settlers, and military, I hope it is correct and conveys respect for all. The beauty of the land is evident in pictures* , a homeland worth defending. RUN HAPPY! *Note: there are images on the ACROSS AMERICA IN PHOTOS page and in these sources https://en.wikipedia.org/wiki/U.S._Route_14_in_Wyoming http://www.travelwyoming.com/listing/lovell/bighorn-canyon-national-recreation-area http://www.visitmt.com/listings/general/battlefield/little-bighorn-battlefield-national-monument.html http://www.smithsonianmag.com/history/how-the-battle-of-little-bighorn-was-won-63880188/ http://www.history.com/this-day-in-history/indians-defeat-custer-at-little-big-horn |
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
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